WOD-
As many rounds as possible in 15:00 of
Run 200 meters
15 Medball cleans 20#(14#)
10 Ring dips
After party:
3 Rounds for quality of
18 GHD sit ups
18 Hip extensions
SPRINT-
5 minute AMRAP:
5 Single Arm Ring Rows per Arm
5 Reverse Burpees
10 Alternating Single Leg Box Squats
*Rest 1 minute
5 minute AMRAP:
10 Ring Rows
5 Reverse Burpees
5 per Leg Lateral Box Step Ups
*Rest 1 minute
5 minute AMRAP:
10 DB Bent Over Rows
5 Reverse Burpees
10 Alternating Goblet Step Ups
